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Stroke kills about 7 million people worldwide every year. Public awareness of stroke risk factors is low, and prevention should be a top priority for health systems, says Siobhan McLernon, a senior lecturer and researcher at London South Bank University who has focused on stroke issues for many years.
A stroke is an abrupt disruption of blood flow to the brain that causes loss of brain function. Strokes are often seen as a disease of old age. While the risk rises with age, strokes can happen at any point in life, and diagnoses have been increasing among people under 55.
The most common stroke risk factors are high blood pressure (hypertension), high cholesterol, obesity, diabetes, physical inactivity, smoking, alcohol use, and drug use.
Some risk factors are beyond our control, like gender, ethnicity, family history of stroke, genetics, and certain inherited conditions, McLernon said. Data reported by Science Alert show women have a higher stroke risk than men.
Specific stroke risks that affect only women include pregnancy, some contraceptive pills (especially in smokers), endometriosis, premature ovarian failure (before age 40), and early menopause (before age 45).
Social factors also play a role. Studies show people with lower income and education levels have higher stroke risk. Unhealthy behaviors—smoking, heavy drinking, and low physical activity—are more common among lower-income groups.
Still, McLernon says you can significantly cut your stroke risk by following her eight key recommendations.
1. Quit smoking. Smokers are diagnosed with strokes twice as often as non-smokers. Smoking damages blood vessel walls, raises blood pressure and heart rate, and reduces oxygen in the blood. It also makes blood thicker, increasing the chance of clots that can block vessels.
2. Monitor your blood pressure. Hypertension weakens blood vessel walls, making them more likely to rupture or become blocked. High blood pressure also promotes clot formation that can travel to the brain and block blood flow, causing a stroke.
3. Keep an eye on your cholesterol. The British Stroke Association says the risk of stroke is nearly 3.5 times higher when a person has both high cholesterol and hypertension. To lower cholesterol, avoid saturated fats found in fatty meats, some oils, cheeses, and full-fat dairy products.
4. Control your blood sugar. Excess sugar in the blood can damage vessels and lead to clots that reach the brain. Exercise regularly, eat a balanced diet, drink plenty of water, and manage stress.
5. Maintain a healthy weight. Extra pounds raise the chance of stroke by about 22 percent. Being overweight is linked to one in five strokes, while obesity increases the risk by 64 percent.
6. Follow a Mediterranean diet. This eating pattern helps protect against stroke, with olive oil and nuts playing a key role.
7. Get enough sleep. Aim for seven to nine hours a night. Too little sleep contributes to high blood pressure, a major stroke risk factor, while too much sleep is also associated with higher stroke risk.
8. Stay active. Avoid long periods of sitting. Get at least 150 minutes of moderate activity or 75 minutes of vigorous activity each week. Following these guidelines can lower stroke risk and boost overall health.
